This seated twist stimulates and massages the internal organs of the abdomen, improving digestion and the function of the liver and kidneys. Sit on the floor with your legs straight out in front of you, buttocks supported on a folded blanket. Bend your knees, put your feet on the floor, then slide your left foot under your right leg to the outside of your right hip. Lay the outside of the left leg on the floor. Step the right foot over the left leg and stand it on the floor outside your left hip. Exhale and twist toward the inside of the right thigh. Press the right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee. Pull your front torso and inner right thigh snugly together. Press the inner right foot very actively into the floor, release the right groin, and lengthen the front torso. Continue the twist of the torso by turning it to the right. With every inhalation lift a little more through the sternum, pushing the fingers against the floor to help. Twist a little more with every exhalation. Be sure to distribute the twist evenly throughout the entire length of the spine. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time.
This seated bend stimulates the internal organs. Sit on the floor with your buttocks supported on a folded blanket and your legs straight in front of you. Press actively through your heels. Press through your palms or finger tips on the floor beside your hips and lift the top of the sternum toward the ceiling as the top thighs descend. Inhale, and keeping the front torso long, lean forward from the hip joints, not the waist. Lengthen the tailbone away from the back of your pelvis. If possible take the sides of the feet with your hands, thumbs on the soles, elbows fully extended; if this isn't possible, loop a strap around the foot soles, and hold the strap firmly. Be sure your elbows are straight, not bent. When you are ready to go further, don't forcefully pull yourself into the forward bend, whether your hands are on the feet or holding the strap, scarf, or tie. Always lengthen the front torso into the pose, keeping your head raised. The lower belly should touch the thighs first, then the upper belly, then the ribs, and the head last. With each inhalation, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. Eventually you may be able to stretch the arms out beyond the feet on the floor. Stay in the pose anywhere from 1 to 3 minutes. To come up, first lift the torso away from the thighs and straighten the elbows again if they are bent. Then inhale and lift the torso up by pulling the tailbone down and into the pelvis.
